How to Do Dumbbell Single Leg Glute Bridge

Dumbbell Single Leg Glute Bridge is a glutes exercise using dumbbell, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Dumbbell

Difficulty

Beginner

01 / Move with control

How to perform

How to do Dumbbell Single Leg Glute Bridge

  1. 01Lie flat on the floor with one foot planted and the other leg extended straight out.
  2. 02Place a dumbbell across the hip crease of the working leg, holding it steady with your hands.
  3. 03Drive the grounded heel into the floor to lift the hips until they form a straight line with the shoulder and knee.
  4. 04Exhale at the top of the contraction, squeezing the glute of the working leg.
  5. 05Lower the hips back to the floor under control without letting the resting leg touch the ground.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Single Leg Glute Bridge

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the hips tilt during the lift, imagine a spirit level across your pelvis and keep the bubble centered.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Single Leg Glute Bridge questions

What muscles does Dumbbell Single Leg Glute Bridge work?

Dumbbell Single Leg Glute Bridge is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Dumbbell Single Leg Glute Bridge correctly?

Lie flat on the floor with one foot planted and the other leg extended straight out. Place a dumbbell across the hip crease of the working leg, holding it steady with your hands. Drive the grounded heel into the floor to lift the hips until they form a straight line with the shoulder and knee. Exhale at the top of the contraction, squeezing the glute of the working leg. Lower the hips back to the floor under control without letting the resting leg touch the ground.

What is the A90 coach tip for Dumbbell Single Leg Glute Bridge?

If the hips tilt during the lift, imagine a spirit level across your pelvis and keep the bubble centered.

Is Dumbbell Single Leg Glute Bridge suitable for beginners?

Dumbbell Single Leg Glute Bridge is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Single Leg Glute Bridge?

Dumbbell Single Leg Glute Bridge uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell single leg glute bridge into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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